The Port – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
5 Cal Bike
5 Air Squats
5 Jump Squats
+ Scorpions, Spiderman Rotations, Couch Stretch.
+ 3 Rounds, increasing in weight w/ a core to extremity focus for those lifting today:
5 Deadlifts
5 Hang Muscle Cleans
5 Front Squats
5 Thrusters
5 Push Press
Strength
Metcon (Weight)
Every :90 X 7 Sets; Building:
1 Front Squat + 1 Thruster + 1
Push Press
*Recovery bike in time remaining. From the
floor or from the rack.
Burn Strength
Metcon (Time)
4 Sets:
1:00 Wall-Sit
20t Leg Lift Overs
Rest 1:00 between rounds.
Workout
Metcon (Time)
1 Rounds AFAP:
20 DB Up-Down Deadlifts
40 DB Thrusters
60/50 Cal Bike
Burn WOD
Metcon (6 Rounds for time)
Every 4:00 X 6 Rounds:
8 DB Deadlifts
8 DB Front Squats
8 DB Push Press
12/10 Cal Bike Sprint
*These should be hard efforts today, where you
are getting at least :90 of rest each round.
Meghan
